Post pregnancy weight loss tips: Why is it difficult to lose weight after pregnancy? Learn expert tips
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Women put on extra weight during pregnancy, sometimes it is a challenge to lose the weight after delivery, which leads to health problems. Experts point out that the postpartum or post-pregnancy period is often accompanied by weight gain for many new moms. Since childbirth requires a lot of energy and feeding, new mothers consume a lot of calories. She even eats extra out of desire as she struggles with hormonal and emotional changes. That is why it becomes extremely difficult to lose weight, especially due to lack of exercise. Undoubtedly, obesity during postpartum period is one of the biggest public health challenges and it needs concerted efforts so that new mothers can tackle it effectively. Additionally, if women have a high gestational weight during pregnancy, they are more likely to retain postpartum weight. Learn post-pregnancy weight management tips.
When is the right time to start exercising after pregnancy?
Pre-pregnancy body weight should be considered while deciding the target weight gain during pregnancy. This will make it easier to lose weight. All postpartum women should be assessed for their body mass index or BMI at six weeks. If their BMI at six weeks is more than 23kg/m2, they should be encouraged to sign up for a weight management program which includes lifestyle and medical management. In cases where women have had an uncomplicated delivery, they should be encouraged to resume physical activity within four to six weeks, depending on their level of comfort. Women who have had an emergency C-section or a complicated delivery should start exercising only after they have been cleared by their medical team (which is usually six to eight weeks after delivery). In the beginning, it is best to focus on low-impact exercises like walking. Then, as the body’s strength increases, the focus should be on muscle-strengthening exercises.
What diet should be followed after delivery? Should it be different from the normal diet?
Irrespective of exercise, a balanced diet plan should be made for every woman after giving birth to a child. The plan should take into account the food preferences, food habits and health status of the patient. Include three main meals and two to three small meals or snacks throughout the day. In addition, individual calorie goals should also be considered, with a target caloric deficit of 500 kcal/day based on the woman’s BMI, breastfeeding status, and activity level. Mediterranean diet is considered a good option for postpartum women. This is because this diet focuses on a high intake of fruits, vegetables, whole grain cereals, legumes, fish and nuts. Low to moderate consumption of dairy products and limited amounts of red meat. These are highly beneficial for maintaining a healthy body and reducing post pregnancy weight.
How to Lose Weight While Taking Care of a Newborn Baby?
After pregnancy, mothers often go into depression and the extra weight again takes a toll on their mental health. So regular evaluation of such postpartum women should also include mental health check-up. Especially depression, anxiety can affect their over all health and it should be brought to the attention of the doctors immediately. If there is a problem, then the doctor can advise taking some medicines, as well as a new diet plan can be given.
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